GUIDED RELAXATION MEDITATION-SWAMI PARAMARTHANANDA

Be seated in any comfortable posture. Any posture in which you can sit for at least 15 minutes without strain. Either on the chair, or on the ground. You can clasp your hands together and place over your lap. The body neck and head are maintained erect in one line perpendicular to the ground. The eyes can be gently closed. And the face is looking straight. This is the posture for meditation.

Among several forms of meditation, one is relaxation meditation. And in the following few sessions, we will practice this form of meditation. The first stage is relaxation of the body. All the muscles of the body you relax consciously, paying special attention to the joints of the body. The indication for total relaxation is you feel body less. In total relaxation you feel body less. You forget your body, your posture and even the place where you are seated. In sleep, you don’t feel your body. In dream you don’t feel your body. In relaxation also you don’t feel your body.

And now observe your breathing process.

Intimately be aware of your inhalation and exhalation. There is a rhythm in the breathing. And the observation makes your breathing smooth and even. There is harmony. Your body is relaxed. Your breathing is relaxed.

And now come to your mind. There are many thoughts arising in the mind. And you take a decision that you are not travelling along with those thoughts. You have been doing that throughout the day. Just for a few minutes, you decide to relax. Let any thought occur in the mind. Or let there be no thoughts. Just relax mentally. Give an auto-suggestion to the mind – ‘I am mentally relaxed.” Let the thoughts come, let them go, I ignore all those. I just want to be relaxed. I am relaxed. Just mentally, repeat these words, and enjoy the relaxation for a few minutes – I am relaxed. I am relaxed.